Rhett

December 30, 2024

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Location:

Lake Havasu City,AZ,

Member Since:

Sep 29, 2008

Gender:

Male

Goal Type:

Boston Qualifier

Running Accomplishments:

23 marathons

6 Bostons (2007-2011, 2017)

3 Half Ironmans

2 Ironmans

3 50 Milers

1 Grand Canyon Rim to Rim to Rim

Marathon PR:

     2:59:00 St. George 2008

     2:58:03 Boston 2010

 1/2 Marathon PR:

     1:25:41  Havasu Half 2009

     1:24:09 Painter's St.George 2010

 Half Ironman PR:

      5:25:02  HITS Havasu 2014

5K PR:

       18:23  LHC Turkey Trot 2014

        18:22  LHC Turkey Trot 2017

50 mile PR:

        7:56:14 Avalon50 2016

Short-Term Running Goals:

Break 3 hours again

Doing it a Boston would be sweet!

It was sweet!

UPCOMING RACES

 

Long-Term Running Goals:

Have fun!

 

Personal:

Married

4 kids

Optometrist

 

Favorite Blogs:
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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Salomon Sense Pro 4 Lifetime Miles: 320.00
Salomon Ultra Pro Lifetime Miles: 387.00
NB 1500 V6 Lifetime Miles: 219.00
Adizero Pro Lifetime Miles: 57.00
Hoka Clifton 8 Lifetime Miles: 346.00
Brooks Ghost 14 Lifetime Miles: 343.00
Brooks Ghost 14 #3 Lifetime Miles: 163.00
Inov8 G270 Lifetime Miles: 20.00
Thu, Nov 20, 2008
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.500.000.005.000.008.50

Fly's workout the other day inspired me to head to the track for some speed work tonight. I didn't have much of a plan, but during my mile warm up I decided to do something a little different than I ever do. I am usually about keeping workouts simple, but I mixed it up a bit tonight. I did the following repeats all followed by a 400m recovery lap.

400m 1:18

800m 2:49

1200m 4:24

1600m 6:00

1600m 5:57

1200m 4:24

800m 2:54

400m 1:18

Then I did a little cool down.

Total workout 8.5 miles, Avg pace 7:23

I was trying to do the last for repeats as fast as the first 4. I was off on the 800m repeat, but I made it on the rest.

SpeedStar Miles: 8.50
Comments
From Teena on Fri, Nov 21, 2008 at 00:45:12

WOW!!

You nailed that workout!! Only a 2 second difference between the first half of your workout and the last half!! That is stinkin' unreal!! Did I add that up right!! Smoke!!

Awesome job Rhett!!

From DonGardinero on Fri, Nov 21, 2008 at 01:34:46

Very impressive Rhett!!!

Makes me tired just thinking about it

Dale

From huans32 on Fri, Nov 21, 2008 at 14:58:38

Wow that looks like a sweet workout. How would you say it was overall?? Recommend doing it again?

From Rhett on Fri, Nov 21, 2008 at 15:12:37

It was actually kind of fun to change up the distances like that and then have the goal to match or better the first times. The reapeats added up to 5 miles of speed work which is nice as well. Yeah, I think I may through that workout into my bag of tricks.

From huans32 on Fri, Nov 21, 2008 at 15:26:32

Well sounds like you do alot of track speedwork. Any tips to someone that hasnt ran on them before.(only been twice on a track for a trekking class at the gym) Inside or outside lanes?? Do they really matter which lane you run in? Havent really done much so I figure that each lap should be 400m right?

From Rhett on Fri, Nov 21, 2008 at 15:53:46

Well, it's only 400m when you run on the inside lane. I usually do my warmup, recovery, and cool down laps in one of the outer lanes. As long as you have your garmin on you still know how far you have gone. On the track I run on 3 laps put you at .86 miles on the outter lane and of course .75 miles on the inside lane. I go through spurts where I use the track and don't. With the Garmin, you can do speed work anywhere so long as it is fairly flat. I do like to do 2 1/2 min repeats on a rolling hill course I have though.

From Kathie on Fri, Nov 21, 2008 at 19:36:09

Nice work Rhett ...I have not found a track to work at yet. I do all my speed work on the treadmill. The high school has a track without a fence around it but I like to work out at 9:00 am and I am sure they wouldn't want me there at that time! Maybe I will try at 5:00 now that football is over.

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